You Don't Have to Be Exhausted Every Day…

With a whopping 28 medals, Michael Phelps is easily the most decorated Olympian of all time. To compare, the second most decorated Olympian, Soviet Union Gymnast Larisa Latynina, only has 18 medals.

So how did Phelps do it? What was the key to his success?

Sleep.

"I really can't say it enough. I don't think people really pay enough attention to how important sleep is," Phelps declared to CNBC.

Lack of sleep is a huge problem. It can cause issues from dry lips to cognitive dysfunction to serious health issues.

We're not all Michael Phelps, but as your chiropractor, I want you to be as healthy as you can be. So I’m here with good news…

There's no need to be an Olympian to perform your best. You just need some more sleep.

Here are five ways to help you get more sleep:

1) Take Care of Yourself During the Day

Going outside, getting in a walk or workout, and cutting out caffeine after 2 pm are all ways that will help you sleep better at night. You can also try “grounding” which is simply putting your body in direct contact with rock, dirt, or water. A simple walk in the grass without shoes is an excellent place to start, just be sure to watch where you’re stepping.

2) Set a Second Alarm - 30 Minutes Before your Desired Bedtime

Establishing a bedtime alarm will give you a chance to wind down and get ready for bed. Turn off your electronics, turn down your lights, and do something peaceful like reading (not on your phone) or listening to music. If you toss and turn because of the things on your mind, write them down in a journal. End your journaling with three things you’re grateful for to encourage your mind to be happy.

3) Create a Restful Sleep Environment

For the best night’s sleep, make your bedroom a haven. Remove clutter and the electronics, including the tv. Make it as dark as possible, using light blocking curtains if necessary. Change the temperature to 60-68 degrees so you’re cool but not cold. You’ll also want it as quiet as possible. If your environment is noisy, try a white sound machine.

4) Make Yourself Comfortable

One-third of your life is spent in your bed so choose your mattress and pillows wisely. Mattresses are usually designed to last about 10 years and after that, they get lumpy and uncomfortable. If you’re waking up stiff or still tired, I can help you choose the best mattress, pillows, and sleeping position for you.

5) Come See Me - I Can Help

A big reason people have trouble sleeping is pain which I’m happy to help relieve. Also, in a study of 221 patients, a third of them reported immediate sleeping benefits after just one adjustment.

Prioritize your sleep and see how much better you feel in just one night. Then repeat.